Workouts 11th April – 16th April

Week 1 – Cycle 15

For the following 6 weeks we are going to be trying to further develop our strength levels by implementing a rep scheme of 3/3/3 @90% 3RM + drop set of 10 for all main lifts. This will hopefully result in everyone improving the 3RM scores achieved during the test week just gone.

2 days during the week will be more focused on building upper body strength by utilizing a 10min upper body circuit. We will be keeping these upper body circuits the same over the 6 weeks, meaning you will be able to gauge strength improvements by the number of rounds and reps you are able to complete.

We will also be including 2 days with longer conditioning pieces along with running hills at least once a week to help improve people’s cardiovascular fitness

As always we will be working on single leg/arm movements, bodyweight movements and incorporating various tools including gymnastics rings and kettlebells etc throughout our programming.

Mon

S&C

1a Floor Press 3 x 3 @90% 3RM + drop set of 10

1b Chins 3 x 5 with 5s pause at top

2a Landmines 3 x 16

2b Ring Jacknifes 3 x 10 – slow

Cond: Cycle through 15 Rounds – 30s on/30s off

Slam Ball

Wallballs

Jump Lunges

Tues

S&C

1a Squat 3 x 3 @90% 3RM + drop set of 10

1b SL RDL 3 x 8

Upper Body Circuit – 10mins:

Pushups x 10

Ring Rows x 10

Bicep curls x 10

SA Split Stance OH Press x 10 r/l

Band Pullaparts x 10

Cond:

6 Hill runs – alternate between 1 x short, 1 x long

Wed

S&C

1a Strict Press 3 x 3 @90% 3RM + drop set of 10

1b Negative Pull ups 3 x 6

2a Weighted Planks 3 x 30s

2b Side Planks on hands 3 x 30s r/l

Cond: 12 AMRAP

10 OH Plate Lunge

10 Plate GTOH

10 Plate Squats

5 Burpees onto plate

Thursday

S&C

1a Deadlift 3 x 3 @90% 3RM + drop set of 10

1b KB Swing 3 x 15

Upper Body Circuit – 10mins:

Ring Chest Flys x 10

BO Row x 10

Banded Front Raises x 10

SA KB Row x 10 r/l

Cond:

50 Wallballs

40 Hanging knee raises

30 Pushups

20 KB Clean & Press – right & left

10 Burpees

Fri

S&C

A1. BB Forward Lunge 3 x 10 r/l

A2. Plate Chop 3 x 8 r/l

B1. Push Press 3 x 3 @ 90% 3 RM + drop set of 10

B2. Supermans 3 x 12

Cond: Circuit 50/10

Ring Mountain Climbers

Ring Plank

Ropes

Jump Squats

Elbow-Hand Plank

Slams

Ladder Walk

Lunges

Bar Hang

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ABOUT US

ADAM-083 1367742 / COLIN-(085) 142 2906DT Fitness & performance is a purpose built progressive training facility in Cork City. We provide high-level expertise in the physical preparation and development of those looking to better themselves to reach their health and performance goals.
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